Nature for you

The Beauty Around Us

The Beauty Around Us

Nature for you

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How to Do Yoga if You Have Poor Flexibility

How to Do Yoga if You Have Poor Flexibility

When think of yoga, might envision people gracefully contorting themselves into impossible, pretzel-like positions. Advanced yoga practitioners display immense flexibility and range of motion. However, you don’t have to have inhuman levels of flexibility to practice yoga, and the practice can actually help people with […]

Focusing on Breath and Meditation

Focusing on Breath and Meditation

Go slow. When starting yoga practice, move into poses with an abundance of caution. Your pace should be focused and deliberate. Don’t worry if you fall behind the rest of the class or are unable to move into the poses as quickly as others, or […]

Improving Mental Stamina

Improving Mental Stamina

Visualize your goal. It’s easy to get mentally sidetracked if you’re focused on the difficulties that lie in the details of the task you’re trying to complete, rather than the goal you hope to achieve. Don’t miss the forest for the trees – never lose sight of the prize. Always keep your final product in mind as you approach any trying task – this will help you stay focused and keep you from wasting time on inconsequential side-tasks.

You don’t even have to focus on your literal goal – you can try thinking of other triumphant imagery. Close your eyes and let your mind wander – build a mental picture of yourself finishing a race with a burst of speed or getting an A on the final exam. Just don’t fall asleep!

Avoid dwelling on the challenges, obstacles or hurdles you may face before reaching your goal, but be aware of them and work hard to overcome the hurdles and reach your goal.

In school, keep your motivation high and build your stamina for studying prior to final exam week by hosting study sessions for friends all school year.

Modifying Difficult Poses

Modifying Difficult Poses

Only go as far as you comfortably can. Maintaining your breath and doing poses with correct form is important to avoid strain and decrease your risk of injury. Don’t push yourself too far or force your body into positions that cause you discomfort or pain. […]

Top 3 Strength Training Mistakes by Cyclists

Top 3 Strength Training Mistakes by Cyclists

Strength training for cyclists has been the early season norm for many decades and for good reason too. Hitting the weight room increases core strength, stability and balances the muscular system, preventing overuse and injury. Exercise routines vary greatly from one rider to the next. […]

This 30-Minute Running/Walking Interval Workout Uses 1 Hill to Leave You Dripping Sweat

This 30-Minute Running/Walking Interval Workout Uses 1 Hill to Leave You Dripping Sweat

Hills are the burpees of running: you hate them until you love them. Or maybe: you hate them while you’re doing them, but you love them once you’re done. Or maybe: you just always hate them. We’re still trying to figure it out. At any rate, running and walking hills is guaranteed to leave you red-faced and sweaty, your legs on the verge of giving out, and those two extra miles you have left looking like a freaking marathon.

30-Minute Hill Interval Workout For Running or Walking

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Warm up by walking or jogging at a slow, easy pace on flat ground for 10 minutes.

Power walk or run hard up a hill for 30-60 seconds.

Walk or jog back down the hill at a slow pace back to recover.

Repeat for a total of 10 minutes.

Slow down to a slow walk or jog for 10 minutes on flat ground to cool down.

9 Hip Mobility Exercises to Help You Move and Feel Better

9 Hip Mobility Exercises to Help You Move and Feel Better

If you’ve ever finished a ride only to immediately feel your hips stiffen, or you’ve seen people squatting or deadlifting at the gym and think, there’s no way my inflexible self could come close to repeating those moves, you’re not alone. Standing Hip CAR What […]

Yoga for Runners. Here are 5 reasons yoga benefits runners.

Yoga for Runners. Here are 5 reasons yoga benefits runners.

Yoga teaches you to be the boss of your breath. Your body naturally demands more breath during prolonged running. Training in yogic breathing teaches you to increase your breath capacity by engaging the more efficient abdominal and thoracic breathing apparatus in the body–your respiratory diaphragm–and […]

How to Do Pull Ups for Beginners

How to Do Pull Ups for Beginners

Pull ups can be an excellent way to build upper body strength and work your core. However, it takes time to build up to pull ups. If you want to learn pull ups, start with basic beginner’s moves. Eventually, transition into regular pull ups. Make sure to pay attention to your body and not push yourself too hard.

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Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. Lift yourself upward and hold yourself slightly over the bar. Keep your elbows flexed, and your chin over the bar. Hang over the bar in this position as long as is comfortable. Gradually increase how long you hang over the bar as you build up to doing pull ups.

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Try some dead hangs. Dead hangs help build your arm strength and allow you to eventually work your way up to pull ups. To do a dead hang, place a chair near the pull up bar so your arms can just reach the bar. Grab the bar with your palms facing away from you. Pull yourself up about an inch, moving your elbows to the side as you pull your body up. Bend your knees to lift your feet off the stool and hold this position for as long as is comfortable.

Your shoulders should not raise up at all while doing this move. If you find your shoulders raising upward, you need to build more strength before moving on to actual pull ups.

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What-Muscles-Do-Pull-ups-Work
What-Muscles-Do-Pull-ups-Work

Lower your body slowly. Lowering your body takes practice as well. To get into the hang of lowering your body, place a chair under the pull up bar and grab the bar with your hands shoulder-width apart and your palms facing you. Step off the chair as you tense up your muscles. Very slowly lower your body. Then, step back on to the chair and repeat the process

You should keep doing this exercise each day until you can lower your body slowly. You should be able to control the speed of your body as you lower it. If you find yourself plummeting downward quickly, you’re not ready to do pull ups.

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Negative-Pull-Up
Negative-Pull-Up

Find a schedule for these exercises. You should focus on practicing one aspect of pull ups each day as you work your way up to doing regular pull ups. Make a schedule for yourself where you alternate practicing different aspects of the pull up, with rest days in between.

Start with hanging exercises. Do sets lasting about 20 to 30 seconds with one to two minute breaks in between. Do this every other day to build your muscles.

Then, transition into body lowering exercises. Go for eight repetitions of lowering your body. Do two or three sets, and rest for a minute between sets. Do your sets every other day.

3-keys-to-achieving-that-first-pull-up-1080x675
3-keys-to-achieving-that-first-pull-up-1080×675

As you feel comfortable, begin combining hanging and lowering exercises, remembering to take breaks in between. Eventually, you’ll find yourself feeling comfortable lifting your body and transitioning into a

Start with hanging and chin pulls. Before jumping into full on pull ups, work on what are called hanging and chin pulls. Start with three to five 20 to 30 second reps of simply holding the pull up bar as your body hangs down. After doing this, stand on a chair with your chin above the pull up bar. Then, bend your knees so you are are holding your body above the bar. Do three to five reps of this exercise, holding the pose for five to 10 seconds for each rep.

Keep practicing this exercise every other day until you no longer struggle with it.

How to Get Big Calves

How to Get Big Calves

Calves are one of the toughest areas of the body to target when it comes to growing bigger muscles. Along with a number of smaller muscles, the calf is comprised of two large muscles: the gastrocnemius and the soleus. These muscles, along with the tibialis […]